B. Max Effort Set for Reps @ 80% 5RM: 15@225. These felt easy right until the end and even then only the last rep was a bit of a struggle.

Can you tell that squat days are my favorite?

Dani Freeman

First day back from Vacay – 6:10eWod w/ Shannon

Deadlift – worked up to a few sets at 203#…kept it relatively light….after a week of rest I was hoping the back issue would resolve itself but it looks like I will be seeking out some sort of doctor/chiropractor to have a look Bench – 93# across…these felt good Barbell Row – 83# across reps of 6

A) 315, 325, ran out of time B) 18 reps at 260. Does anyone else feel like they are gonna black out with high reps squats? My legs wanted to keep going but my brain spazzed.

Rich J

yeah, it usually means your ass is taking all the blood from your brain. it won’t kill ya, but best practice is to rack the weight.

good job on the 18reps btw

Melissa

6:50 am ewod: I like this time and it was nicer having a smaller class! DLs: 183 (felt easy should have gone heavier) Bench: 73×2, 83 (Way too easy should have gone heavier. I guess my 1RM has changed? Rows: 3x7reps at 83 Max L-sit on parallettes: 53 seconds. Wanted 60 sooo bad but I just gave out 🙁 Thanks Marissa for the encouragement! My previous Lsit was 42 secs so I’ll take it as a PR! EC: 3×1 min plank with 25 lb plate with Elaina

jenntang

A: 5RM Back Squat @ 163# – could have gone heavier, ran out of time

B: AMRAP BS @ 133# – 30 reps

Dave Glaser

9:00 AM w/ Erica A: 5RM Back Squat @ 185#

B: ME Back Squat 20 reps @ 145#

Anyone have a recommendation for a box in DC? I’m moving there in two weeks 🙁

jenntang

I go to Crossfit Balance whenever I’m in DC – 14th St and L. Danielle is a great coach and a beast to watch.

Rich J

7am: A: 5RM: 335# – Think I could’ve done 5-10# more but short on time B: 275 for 10 – I probably could’ve gotten a few more but did this about 90 seconds after the 5RM and short on time. 10 sounded like a good round number anyway

6AM UWS MJB A: 215# for my 5RM 30# lighter than my 1 RM. Confused if that is good progress. Have to read the Squat Thesis on the blog (which I do find very helpful). B: 80% 185# for 15.

Sean M

“Confused if that is good progress”

-Yes it is. Doing 5 at 87% of your previous 1RM is pretty solid.

Brian P

Thanks Sean. I take very seriously the guidance and just skimmed the blog so did not want to go up too heavy, which seems contraindicated for the strength building this progression is advising us to do. Much appreciated.

First blog comment ever! I started feeling guilty about always reading through everyone’s results and never posting myself, so here we go:

A. 5RM back squat: 153#, which as of May 5th, was my 1RM, so this is super exciting.

B. 11 @ 123#. I don’t think I rested enough after my 5RM.

EC: Working on sucking less at planks and hollow rocks.

Abraham

12:30 eWOD with Shannan.

A.) Worked up to 255 x 3. Only 10 lbs less than last time I tested my 1RM.

B1.) 125. I wasn’t doing the eWODs when they tested bench 1RM, and the few times I’ve done bench on my own I know the range of motion left a lot to be desired. Some tips from Coach Shannan helped make this less of a disaster, though I clearly need more practice.

B2.) 85. First time ever doing these.

C.) Like 10 seconds. My grip strength sucks.

Mike cee

1:00pm w/ kyle…

315 max set of 5..proved to myself how important streching and proper warm up is after almost falling apart last week with 245lbs..

speaking of falling apart…only got to 10 reps with 255..overall a good day though

David Hyatt

Up to new five back squat p.r. at 185#. Brian’s emphasis on breath over the last month has really helped the back squat form. Then 23 reps at 145#. Fwubberlegs! Watched partners do five reps at 295#. Yowza.

Craig Bagno

All Levels at 1pm. A. 145# B. 25×125# Big thanks to Kyle for two tips that had a transformational impact. Super great.

Molly McCabe

6:10 eWOD with Brian A. 133-153-173-183 (amazing how much better my form felt today) B1. 73-83-88 B2. 53# based off 50% of 1RM, but should have gone heavier.

Talia

6pm UWS with Kasey During warm ups… A great thing happened. I got 2 strict pull ups In a row with out rest. First time. Was able to do only 1 before. That began a great wod.

A. 5RM: 140#… Stoked because my 1RM is 145 so this programming thing must be working. 🙂 Shout out to my partners Jaclyn who did 195!!!! She’s a beast. And Andrea who did 165. B. 13 reps at 115#

eWod A: DL: 4×3: 225-265-285-305. Really happy to have gotten 305 for 3 (did 295 for 3 last time we did 3 reps of DLs). Thanks Alan for making us get there B: Bench 3×5: 155-165-175. 175 felt easy. Prob should have tried 185 C: Row 3×5: 95-115-135. 135 felt easy-ish. should have done 135 across or ended at 155 D: L-sit in rings for 30 seconds

Yes, breaking the rules, mixing eWODs and All levels. However, I am going away for 10 days on Wednesday. Will be working out in the CFNYC satellite deep woods box in northern Minnesota, while also working on my house there.

Jaclyn Henry

6pm UWS with Kasey von Traps A. 5 rep max backsquat: 195#. Last time I hit a set of 5 it was at 178 and that felt very heavy. Coach Traps said I was hitting 195 at least, and well I didn’t want her to be wrong. thanks Kasey! B. max effot at 80% of part A: Six. yup. SIX. back tweaked and I decided to call it a day. Not how I wanted to end the workout, so Talia and I tabata’d our way through some weighted planks and sit ups! great PRs for our entire group today!

Kate Parker

A. 183 – 203 – 213 – 223 (much easier than 5×3 at 213, which is what I did last) B1. 98 across B2. 4×8 at 77# C. Instead of doing a max, accumulated one minute in 10s intervals (10 on / 10 off) on paralettes

Ben

7:20pm A- 5RM Back Squat- 265#, 30# higher than last week. This is 95% of my 1RM, so need to figure out how to reset going forward. B- 17 reps @ 215

A: 225, 265, 285, 305 – the 305 felt pretty good. Next time, I will go a bit heavier. B: 135, 185, 205 – The last rep on 205 was a bit of a struggle. I think that’s my 5 rep max. C: 95, 115, 125 – No way I was gonna get 75% of my 1RM bench press lol. I was very conscious about keeping my hip steady and doing strict rows.

L-hang: 30 seconds L-sit on rings: 20 seconds

Alan

Btw, the “case for time caps when crossfitting” is such a great read also (along with the back squat cycle program update). Being the guy that always believed in volume (because more is obviously better, right??? lol *sarcasm, in case you don’t catch it*), crossfit, and specifically, the programming here has changed (or at least started to change) my lifelong belief on that.

Now, I definitely focus more on intensity and if the coaches say that there’s a 10 minute time cap but really, this workout should be done in 6 minutes, I try to figure out what would allow me to get it in about 6 minutes (I still don’t follow this all the time but you know, at least I’m starting to lol).

Lauren Saxton

8:10 ewod with Brian

A: 133-183-233-243 B1: 95-100-105 B2: 83 across C: 41 second L hang

Losis2honest

810 eWOD w/ Brian

A.225, 275, 295 (rushing I thought it was 315), 315. Clean grip until the last set. B1. @ 90% of 1RM. 155# across. Felt good B2. 115# C. Didn’t have enough time :/